Page 62 - Journal of Special Operations Medicine - Winter 2016

is particularly important for airmen who are unable to Additionally, the participants in our study were not ath-
endure the ballistic strain produced during traditional letes, but they were required to meet specified military
aerobic exercise modalities, such as running and brisk fitness standards and were classified as moderately fit ac-
walking. For airmen who are unable to perform high- cording to ACSM standards. Despite similarities in total
impact aerobic exercise, continuous KB training may minutes of work and adequate training intensities com-
provide an effective metabolic stimulus to maintain or pared with previous studies, there were no statistically sig-
enhance cardiovascular fitness. nificant mean percent improvements in predicted aerobic
capacity in airmen who participated in this pilot study.
Lake and Lauder reported physiologic improvements
6
after 6 weeks of twice-weekly 12-minute KB training The heterogeneous sample in this study and the fact that
sessions; however, these authors reported improvements several subjects did not participate in posttesting because
in maximum and explosive strength and no data were of work schedule restrictions and/or mission requirements
reported for aerobic measures. Additionally, Otto and caused an unequal number of men and women to be in-
colleagues used an explosive KB training regimen that cluded in each group for data analysis. Although there
9
was similar in training volume and rest intervals to were no statistically significant differences in the analyses
Olympic weightlifting (four to six sets of four to six rep- of variance between groups for any variable before the
etitions for three exercises) and reported improvements exercise intervention, the inclusion of men and women
in maximal strength and power after 6 weeks of training in each group resulted in large standard deviations for
in 30 healthy men. Aerobic capacity was not assessed by all variables that may have contributed toward lack of
Otto and colleagues and was not the main objective of significant findings in both pretest and posttest data.
their study. Although explosive strength and power im-
provements were not found in our study, sprinting speed Conclusion
significantly improved in both KB training groups. This
is an important finding, especially for airmen who may Based on its progressive nature and intensity, KB training
be required to generate short bursts of speed in both may be an effective substitute for traditional PT when
training and battlefield situations. It is postulated that an airman has time constraints, lacks adequate training
the improvement in 40-yard dash could be attributed to facilities or equipment, seeks a high-intensity/low-impact
improvements in lower-body strength, particularly the alternative to running, or is on a medical waiver (469)
muscles of the posterior chain (i.e., biceps femoris, glu- for no running/walking. KB swing training is a one of the
teus maximus, and erector spinae). A limitation of this simplest forms of exercise to include in an existing exer-
study is the absence of a lower-body muscular strength cise program for military personnel, especially those with
measurement to assess changes in posterior leg strength. limited space and time constraints. To ensure that sub-
jects safely progress load and execute correct technique,
Depending on the goals of the training program, variables supervision of KB training is recommended to reduce in-
such as training volume, rest interval time, and training jury risk and maximize results. The progressive KB exer-
load need to be considered when designing effective KB cise program used in this training study shows particular
training programs. Because 1.5 mile run time was the promise for airmen who wish to maintain 1.5-mile run
primary outcome variable in this study, we chose a KB times, and improve sprinting speed and maximal push-
swing regimen that was similar in volume and duration ups. However, these results should be interpreted with
to previous research in which an aerobic response was caution because of the particularly small sample size,
elicited. 8–13 Fung and Shore recommended a KB weight and the uneven ratio of men to women across groups.
13
of ≤13% of the subject’s total body mass to induce an
aerobic response, after investigation of the metabolic Future studies should examine the effectiveness of KB
cost of 18 minutes of KB exercise, to include KB swings, training in a larger group of military personnel to deter-
with 30 seconds of work-to- recovery intervals in healthy mine its effects on reducing musculoskeletal injury and
subjects. Additionally, Falatic et al. used KB weights increasing maximal aerobic capacity and operational
10
that were 18% of total body mass and reported a 6% fitness measures. Additional research should also focus
improvement in aerobic capacity in women’s collegiate on the association of KB training and its effects on re-
soccer players who completed 20 minutes of KB snatches ducing pain in the neck, shoulders, and lower back, as
with 15 seconds of work-to- recovery intervals 3 days a reported by Jay and colleagues. 14
week for 4 weeks. Subjects in the present study used KB
weights that were approximately 12% to 20% of total Acknowledgments
body mass, which exceeds Fung and Shores’ training
13
intensity recommendations for aerobic responses and in- The authors would like to thank Valery Fedorenko and
cludes the training intensity used by Falatic et al. All Eric Liford from the World Kettlebell Club for their
10
three studies included similar total minutes of work. training recommendations.

46 Journal of Special Operations Medicine Volume 16, Edition 4/Winter 2016